12/29 Wednesday

Warm-up 

Combo activation #8

3 rounds 10 reps

  1. Lateral band walks (band on ankles)

  2. Lateral plank walk (light band on wrists)

  3. Wood chops or KBS (all 3 directions)

  4. V-up (Right/ Left)

  5. Ring /doorway/ band rows

  6. Complex- In straddle/ later lunge L/R inch worm + 2 push ups


WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy-in:

3 rounds AFAP:

50 band/ring/TRX/bar rows

30 squat SB squats

*3 minute rest period


Game:

AFAP:

50 SB ground to overhead

*3 minute rest period


Cash-out:

6 minute SB run or SB step-ups


Bonus

???

Ray Traitz
12/28 Tuesday

Warm up 

Double DB warm up

2x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters

  10. Lateral jumps over DBs


Partner WOD

25 minute ping pong:

3x (5 DB thrusters)

3x (20 second sprints)

3x (4 devils press)

3x (4 burpees)

Ray Traitz
12/27 Monday

Warm Up 

Lower body complex warm up

3x

  1. 5 single leg bridges (R/L)

  2. 5 reverse lunges

  3. 5 squats

  4. 5 toy soldiers

  5. 5 jump lunges

  6. 5 squat jumps

  7. 5 lateral lunges

  8. 5 skater jumps


WOD

5 rounds of :

10 ultra wide under hand pull ups

12 push up and over

14 crab toe touches

16 bicycles

18 walking lunges + rotation 

Ray Traitz